Gillian McKeith's Food Bible (182 page)

Herbal teas including nettle, peppermint, and chamomile.

AVOID

Sugar and all foods that contain sugar, like cookies and cakes. If you want something sweet, opt for fresh fruits in moderation. Blackberries, blueberries, raspberries, cherries, and grapefruit are good choices, as they are not overly sweet.

Hidden sugar. Sugar comes in many guises including sucrose, dextrose, glucose, maltose, lactose, corn syrup, and honey—to name but a few. So always check the ingredients list on food products—even items like canned soups and baked beans often contain these.

Bad fats. Avoid fried foods, saturated fats (red meat and full-fat dairy products), and products that contain trans-fatty acids such as hard margarines and most fast foods. These increase the risk of type-2 diabetes.

Stimulants such as coffee, tea, and cigarettes.

Alcohol. If you must have a drink, have something to eat first. Organic red wine is probably the best choice, as it contains the mineral chromium, which aids blood-sugar balance. Limit your alcohol consumption to no more than one or two drinks twice a week.

Salt. Use herbs and spices to flavor your food instead.

HERBS AND SUPPLEMENTS

Prickly-pear cactus pads—a favorite in Mexico—could reduce blood-sugar increases after a meal by up to 50 percent.

The following herbs may help to lower high blood-glucose levels in people with type-2 diabetes: aloe vera juice, bitter melon, cinnamon, gymnema, mistletoe.

Vitamin B complex improves glucose metabolism.

Antioxidant vitamins A, C, and E help to protect against the development of diabetic retinopathy (damage to the retina of the eye).

Chromium improves blood-glucose levels in type-2 diabetes by increasing insulin sensitivity.